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5 Practical Tips to Promote a Nutritional Mindset for the Whole Family

5 Practical Tips to Promote a Nutritional Mindset for the Whole Family

Cooking can be a very daunting task, especially when faced with countless pans, utensils, and devices you’ve never heard of, as well as advanced cooking phrases and jargon. There are some who left all the cooking to their mothers or fathers, and never learned how to do it on their own. Others are born with the talent and taste, but are too lazy to develop their skills.

Then there are those who are intimidated when they see one single unknown ingredient, which leads them to throw in the towel when it comes to cooking and leave the rest up to the chefs and cooking masters to feed them decently healthy foods every weekend. This kind of habit can literally break the bank! We are living in an era of fast food and quick microwavable meals, so why bother learning to cook?

Our body needs certain nutrients in order to function properly. Yes, nutrients come from food, but that doesn’t mean you can just eat whatever you want. Countless studies, privately or publicly posted, have proved that eating to your heart’s desire, especially microwavable and fast foods, is a huge health risk. Obesity rates are skyrocketing every single year.

Imagine: three out of 10 children ages four to 19 are gaining an extra 6 pounds a year! The regular intake of quickie foods is the main culprit, and apparently, it ups the chances of getting other serious conditions such as diabetes, depression, and heart attacks — these are conditions you want to prevent your loved ones from developing.

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Fortunately enough, we’re also living in an era of agricultural mastery and nutritional science. It’s easy to take the quick route and throw a TV dinner in the microwave, but making a nutritious meal may actually be a lot easier than some of us think. So here are five easy tips to help keep the whole family healthy without spending all day in the kitchen or breaking the bank.

1. Take a second look at the costs of healthier options.

One common misconception is that eating healthy is just too expensive. We look at the bell peppers in the produce aisle and see frozen, pre-cooked, fatty meals two isles away at a better bargain. But eating healthy doesn’t have to be as expensive as it seems.

For example, a stir fry consisting of brown rice, frozen veggies and the sauce of your choice can feed a person for as little as 30 cents a meal. Black bean burritos with lettuce are inexpensive as well. Making your own from scratch (aside from the tortillas themselves) takes no longer than 10 minutes and can feed a family of five for $3.

Both of these meal ideas give ample protein and veggie intake in just one meal and cost next to nothing. There are other cheap, healthy meal ideas to be found all over the web. These are just a start.

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2. Cooking doesn’t have to take all day.

Another misconception about eating healthy is that we just don’t have the time to make healthy meals in our busy lives. Just like the meal ideas in the above tip, cooking doesn’t have to be a big chore.

A breakfast burrito consisting of a scrambled eggs fried together with a handful of spinach and black beans tossed in a tortilla takes as little as five minutes. For those who aren’t fond of yolk, the same recipe can be made by only using egg whites and adding an extra egg.

There are tons of healthy meals that take only minutes to make. Beans of any sort, spinach, potatoes, eggs, frozen veggies and low-fat yogurt are among the many staples of those with busy lives who appreciate a quick homemade meal. Get creative!

3. Foods aren’t better from a can.

You may have noticed I’m a pretty big fan of frozen veggies, the reason being that fresh veggies can be hard on the wallet, while canned veggies can be hard on the body. Simply put, canned veggies are not our friends. While still retaining some of their nutrients, the canning process has been known to take away from their overall nutritional value. It also can’t hurt to stay away from pumping our bodies full of preservatives.

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Frozen veggies have the nutritional value of fresh veggies without the steep price. This goes for most everything, not just veggies. When buying meat, the frozen variety is always a good choice. While still healthy, you’ll rarely find yourself throwing away rotten meat or eating preservatives from a can.

4. Calories aren’t all bad.

Calories have gotten a pretty bad rap today. Yeah, we all go gaga about “protein shakes are healthier” or “gm diet plan works better than intermittent fasting” while ignoring the fact that our bodies simply need calories to function. There is definitely such thing as too little calories. You can’t be healthy and underfed; it just doesn’t work. Everyone’s recommended calorie intake is different and varies based on weight, age, gender, and activity level.

calorie-intake

    Luckily, anyone with a computer and internet connection has access to a variety of different calorie calculators on the web. Sites like Calorie Counter and Calorie King make it easy to know just how many we should be eating. For those trying to lose or put on weight, these calorie calculators as well as other high-tech fitness trackers are motivational and perfect for helping reach your weight goals.

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    5. Trick your brain.

    A somewhat well-known method of making yourself feel fuller faster is to drink water both before and during a meal. This stops us from overeating as our brains often confuse hunger and thirst. However, according to a recent study, this isn’t the only way to keep from overeating.

    Recent research shows that eating more flavorful food tricks our brains into thinking we’ve eaten more than we really have. However, this doesn’t mean we should douse everything we eat in salt. There are many non-sodium-based spices that can add more flavor to our food without adding any unhealthy ingredients. Making use of these can make sure everyone in the family eats the right amount of food in each sitting.

    And that’s it! Many people underestimate how important the food we eat really is. Putting these tips into place can change your family’s eating habits for the better and even change your child’s future tremendously. While there are more things to learn, these tips should act as a great starting point for anyone looking to make significant healthy changes to their life.

    Featured photo credit: FamVeld via shutterstock.com

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    Junie Rutkevich

    Lifestyle writer and author of "Healthy Eating Habits: A Get-Healthy Guide To Tweak And Balance Your Daily Diet"

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    Last Updated on March 24, 2021

    8 Smart Home Gadgets You Need in Your House

    8 Smart Home Gadgets You Need in Your House

    We’ve all done it. We’ve gone out and bought useless gadgets that we don’t really need, just because they seemed really cool at the time. Then, we are stuck with a bunch of junk, and end up tossing it or trying to sell it on Ebay.

    On the other hand, there are some pretty awesome tech inventions that are actually useful. For instance, many of the latest home gadgets do some of your work for you, from adjusting the home thermostat to locking your front door. And, if used as designed, these tools should really help to make your life a lot easier—and that’s not just a claim from some infomercial trying to sell you yet another useless gadget.

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    Take a look at some of the most popular “smart gadgets” on the market:

    1. Smart Door Locks

    A smart lock lets you lock and unlock your doors by using your smartphone, a special key fob, or biometrics. These locks are keyless, and much more difficult for intruders to break into, making your home a lot safer. You can even use a special app to let people into your home if you are not there to greet them.

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    2. Smart Kitchen Tools

    Wouldn’t you just love to have a pot of coffee waiting for you when you get home from work? What about a “smart pan” that tells you exactly when you need to flip that omelet? From meat thermometers to kitchen scales, you’ll find a variety of “smart” gadgets designed to make culinary geeks salivate.

    3. Mini Home Speaker Play:1

    If you love big sound, but hate how much space big speakers take up, and if you want a stereo system that is no bigger than your fist, check out the Play:1 mini speaker. All you have to do is plug it in, connect, and then you can stream without worrying about any interruptions or interface. You can even add onto it, and have different music playing in different rooms.

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    4. Wi-Fi Security Cameras

    These are the latest in home security, and they connect to the Wi-Fi in your home. You can use your mobile devices to monitor what is going on in your home at all times, no matter where you are. Options include motion sensors, two-way audio, and different recording options.

    5. Nest Thermostat

    This is a thermostat that lives with you. It can sense seasonal changes, temperature changes, etc., and it will adjust itself automatically. You will never have to fiddle with a thermostat dial or keypad again, because this one basically does all of the work for you. It can also help you to save as much as 12% on heating bills, and 15% on cooling bills.

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    6. Smart Lighting

    Control your home lighting from your remote device. This is great if you are out and want to make sure that there are some lights on. It is designed to be energy efficient, so it will pay for itself over time because you won’t have to spend so much on your monthly energy bills.

    7. Google Chromecast Ultra

    Whether you love movies, television shows, music, etc., you can stream it all using Google Chromecast Ultra. Stream all of the entertainment you love in up to 4K UHD and HDR, for just $69 monthly.

    8. Canary

    This home security system will automatically contact emergency services when they are needed. This system offers both video and audio surveillance, so there will be evidence if there are any break-ins on your property. You can also use it to check up on what’s happening at home when you are not there, including to make sure the kids are doing their homework.

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